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How to Boost Testosterone Naturally: 13 Proven Ways

A god full of testosterone
Table of Contents

What’s the first thing you think of when you hear the term boosting your testosterone (what is testosterone)? Probably some scary image of needles, a guy in a lab coat, and all sorts of synthetic chemicals, right?

Well, I hope that image will change in your head after today. Because I am going to show you how to increase your testosterone 100% naturally.

No scary needles.

Key Takeaways

  • The average men’s testosterone is declining at an alarming rate
  • Too little testosterone can make you fat, reduce sex drive and cause hair loss to name a few.
  • Things like a healthy diet, and exercise combined with the right supplements can get your testosterone back on track.

why should you care about testosterone?

A man thinking and looking to the sky

Knowing how to increase testosterone levels naturally is a skill that every man should possess.

Ultimate Performance PT Russel Lee says that:

“Athletes, anyone strength training individuals, or people simply looking to improve their quality of life, should aim to maximize their testosterone levels and keep them within the upper tier of a healthy range.”
p.t. Russel
Personal Trainer | Ultimate Performance

Russ a leading personal trainer continue

“Currently, there are various sports supplements that claim to boost free testosterone levels; often these supplements can be expensive or ineffective.”
Personal Trainer | Ultimate Performance

In this modern age, our testosterone levels are on a constant decline. Every year, more and more men are being diagnosed with low testosterone levels, and now more than ever, the information in this article is needed.

Yeah, you could do expensive hormone replacement. Or you could take a synthetic testosterone booster. But at the end of the day, neither of these compares to being able to boost testosterone naturally. Nature didn’t intend for you to inject yourself with hormones. Somewhere along the line, something went wrong. At your natural level, you are designed to flourish. And the world has everything available for you and your testosterone levels to do so.

That’s why I created this article. As “the ultimate guide”, I want this article to be the last resource you need when it comes to boosting your testosterone.

I have spent years researching this stuff and experimenting on myself. And in case I am incomplete, I have linked out at the bottom of this page to all the best resources for increasing testosterone around the web. 👇🏼

I truly believe there is no better resource out there than what you’re reading right now. So without further adieu, here is the ultimate guide to boosting testosterone levels completely naturally.

how do I know if I have low testosterone?

A man looking worried

I know you’re anxious to get going, but before we jump into the many ways in which you are going to throw your testosterone levels through the roof, let’s talk about low testosterone for just a second.

The thing is, men’s testosterone levels in 2013 ranged from 270 – 1070 ng/dL. 100 years ago men’s testosterone levels were recorded to be between 800-2000 ng/dL!

This means that the men with “low testosterone” 100 years ago would be considered men with high testosterone now. This is an alarming statistic. And the trend is continuing each and every year! It is estimated that over 14 million men currently suffer from low testosterone levels. These men are experiencing horrible symptoms such as:

  • Low sex drive
  • Difficulty achieving an erection
  • Low semen volume
  • Hair loss
  • Fatigue & lack of energy
  • Loss of muscle
  • Increase in body fat
  • Decrease in bone mass
  • Mood changes

On top of all these horrible symptoms, studies have shown that men with low testosterone have a 33% higher increase in death than men with healthy testosterone. [Source]

And another study showed that men with testosterone deficiency had an 88% increase in mortality in comparison to men with healthy testosterone levels. [Source]

It’s scary! But this article is going to help you stay out of that 88% and not be one of the 14 million men who currently suffer from testosterone deficiency. (More Low Testosterone Symptoms in Men)

Do I have low testosterone?

Check out this epic video we did to find out if you have low testosterone levels

better safe than sorry: take our testosterone test

Sexy doctor taking tests from man

Just so you know, low testosterone is diagnosed when levels fall below 300 nanograms per deciliter (ng/dL).

Sean’s Tip:

If you are experiencing any of the above symptoms, what I recommend you do is head to your doctor and get your levels checked. It is an inexpensive move that can change your life.

If you can’t get to a doctor, you can get labs done yourself using Private M.D Labs, and navigating to the hormone panel for men or the hormone panel for women (which is cheaper and will work for males but doesn’t contain “free testosterone” levels).

Use the coupon code HEALTHY12 to save 12%. 👇🏼

If you’re not experiencing any of these symptoms then that’s great. But the truth is that you are still most likely low on testosterone and can still benefit highly by using these natural remedies to boost your testosterone levels through the roof. Like I said above, as years go on we are becoming less and less manly every year.

So even if you are coming up high on the testosterone range, you are still low and can benefit greatly by using the tips below to boost testosterone levels naturally.

Ok, this is crazy, but why is this happening?!

man thinking "why"

You may be asking yourself why is this happening? Is it a natural evolution? Is it something that we can reverse? What is causing this yearly decline in men? Let’s take a look at a few of the causes below.

1) every day, crap is being pumped into our bodies

Heavy metal, fluoride, chlorine, pesticides, dioxins, and other dangerous chemicals that are in our food, products, and even the air we breath are wreaking absolute havoc on our endocrine systems (responsible for testosterone production). It’s hard to avoid these (especially if you’re a smoker) but they are major contributors to man’s decline in testosterone.

2) Our diets are embarrassing

Instead of eating like our ancestors and like the hunters that we all are, we eat a diet fit for a “barnyard animal.” Our culture sees meat and fat as the enemy, while carbs and sugars are treated like gold. High fructose corn syrup is in almost everything you buy, and this sugar is known to wreak absolute havoc on our endocrine systems.

Food companies are well aware that this stuff is destroying you, but as long as people continue to indulge in it they will continue to produce it.

Sean’s note

Wake up, people! If you want to increase your testosterone level you will need to say no to most commercial modern foods.

3) We are incredibly nutrient deficient

The majority of men out there are so nutrient deficient it is borderline dangerous. In order to function properly and create the testosterone levels that we need, we need certain vitamins and minerals. The most important being vitamin A, vitamin C, vitamin D, magnesium, and zinc. Vitamin D alone is a ridiculous deficiency that plagues almost 85% of people in America. We are not getting enough sun due to long office hours and the overuse of sunscreen. And forget about Zinc & magnesium, most people don’t even touch that.


These 3, among others, are all contributing to the drop in testosterone levels. But now that you know, you can be empowered. You can start to take steps to reverse these problems and get your testosterone levels up to where they need to be. For that, keep reading.

So, How Can We increase Testosterone levels Naturally?

There are a number of things that you can do to save yourself from the era of time that we live in.

While you can’t stop breathing the air, and you don’t want to become a completely toxic avoiding hippie – there are everyday, normal things that you can do to naturally boost your testosterone levels through the roof. And these don’t require taking dangerous synthetic testosterone boosters. How do you do it? Let’s dive in.

1) Increase Testosterone levels With Diet Alone

man eating unhealthy food

Diet is the first and most important thing you need to change in order to start boosting testosterone levels in your body. You can have a huge increase in testosterone levels by just changing your diet alone. You can see this in Brett Mckay’s experiment from The Art of Manliness. Brett took his test levels from 383 ng/dL to 778 ng/dL just through dietary changes. You can read the article here.

So what dietary changes can you make to naturally boost your testosterone levels?

a) Up your cholesterol

When it comes to boosting testosterone, cholesterol is your best friend. “Say what?!?! I thought cholesterol was evil!” Hear me out…

Testosterone is literally made from cholesterol and without it you would have none. That doesn’t mean go out and pound greasy burgers and fries. But if you are smart about it, you can boost good cholesterol for great effect and actual health benefits.

So why is cholesterol not bad?

As crazy as it seems, it has lately been proven that there is no relation between cholesterol intake and heart attack as doctors once thought (and many still do). This is slowly becoming common knowledge, regardless of pharmaceutical companies’ wishes. (Trust me, this billion-dollar industry does not want you to know this. You don’t have to be a conspiracy theorist to see this.)

The real enemy is actually sugar! (it’s complicated, read on) But still, countless doctors still have no idea, and will tell you over and over that your cholesterol is too high, you need to eat less fat, you need to take statins (cholesterol-lowering medication).
It’s a dangerous lie. But with medical educations being funding and sponsored by the people who provide these drugs, it makes sense. Money is a persuasive beast.

How do I know this?

Because I have spent months educating myself on the subject in an attempt to get my own father off statins. If you really want to get into the science and proof behind these claims, read the articles I link below. And then purchase Grain Brain, and read it front to back. You won’t doubt it then. 🤷🏽‍♂️

The real danger comes when you eat a diet high in sugars and carbohydrates (90% of Americans). The sugar binds to LDL (So-called bad cholesterol – PS: It’s not even cholesterol, it’s a protein) and renders it inert. When inert, the LDL cannot pull good cholesterol (HDL) into your cells. This is bad. So what you need to do in conduction with your high-fat diet is take in a lot of cruciferous vegetables, limit your carb intake, don’t touch toxic sugars. And exercise regularly.

Still not convinced? Proof & Sources: Educate yourself!

A book by renowned neurologist David Perlmutter. This will teach you everything you want to know to disprove the pharmaceutical nonsense that cholesterol is dangerous.

2) Our Full Guide to Cholesterol

3) Awesome article by Mark Sisson

What you really need to worry about is the level of triglycerides in your blood. High triglycerides are a big warning sign for potential cardiovascular problems and disease.

Again, to keep your triglycerides low while on a high cholesterol diet, take in a lot of veggies, limit your carb intake (especially sugars), supplement with omega 3 fish oil (more fat to make your cholesterol better – ironic right?), and exercise regularly.

Good sources of fat & cholesterol:

– Whole eggs, avocado, nuts, olive oil, coconut oil, butter, shrimp, and more.

b) Eat a lot of high-cruciferous vegetables

Along with helping control your triglycerides as stated above, broccoli and other veggies actually reduce estrogen levels in your body. Thus promoting higher testosterone levels. I recommend grabbing a juicer and start juicing fresh veggies twice a day. Not only will it really help your test levels, but it will have an amazing impact on your overall health.

Purchasing a juicer was one of the best buys I ever made. If this is not an option, just make sure that half your plate is veggies. Your mom was right about this one.

Just do it.

c) Stop eating sugars and grains

Like we mentioned in the cholesterol part, sugars and grains are terrible for creating an anabolic state in your body.

This means:

  • No sodas, sugary drinks, fruit juices
  • No candy or junk food
  • Even no bread and pasta if you want to feel the strongest effects
Infographic which shows testosterone killing foods

Some carbs which are still pretty good to eat are things like black beans and sweet potatoes. Trust me, if you do this for your testosterone, your waistline & energy levels will thank you too.

d) Change how you eat

Starvation diets will kill your test, so avoid them. One thing to do is to eat often if you want to keep your testosterone high. Try to get 5-6 small meals a day and snack on nuts throughout the day if this isn’t feasible for you. But still, this isn’t the best way to eat. What is?

Intermitted fasting. Intermittent fasting is proven to not only boost your testosterone but to dramatically increase your HGH. Yes, you are fasting for 16 hours every day, but then you eat the same amount of calories you would have so you are not starving yourself skinny. I do this myself and find it the easiest way to stay shredded, even when not working out.

For a fantastic, more in-depth guide on what foods you should start including in your diet, check out this article from Anabolic Health. There are plenty of ideas for foods that you could use in recipes or just start including along with your regular diet!

See this article: Intermitted Fasting and Testosterone Levels

Also, check out: Health Ambitions article on the Benefits of Fasting for another perspective.

2) Avoid harmful chemicals

a man in a hazmat suit walking through an apocaliptic city

Since one of the main reasons why our testosterone continues to drop year after year is the radical amount of chemicals in our air and food [Source] if we want a boost we need to avoid these chemicals as much as possible.

What do we need to look out for?

Phthalates and paragons: These are four in most personal care products like lotions and shaving creams

BPA: These are found in plastic bottles, plastic food packaging, and even on common store receipts

Pesticides: Found in common fruits and vegetables

So what can you do?

  • Avoid processed foods and eat organically as much as possible.
  • Buy a home air purifier
  • stop drinking tap water
  • Buy a decent water filter
  • Get a stainless steel water bottle.
  • Buy natural deodorant, toothpaste, soaps, shampoo, and body wash that are Phthalates and paragons free.
  • Stop smoking. Seriously, this one is a no-brainer
sean’s note

You don’t have to become a reclusive mask-wearing hippie to avoid over-toxification. These little steps will go a long way.

3) Exercise For Testosterone

masculine guy with six pack

It’s been proven that lifting weights can give you a 40% boost in free testosterone levels. [Source] And in order to reap the benefits, you only have to hit the iron twice a week. Stick to fewer reps with heavier weights.

A 5×5 program consisting of 5 sets of 5 reps of each exercise is best. Also, incorporate all of the full-body compound movements into your routine. These movements include the deadlift, squat, bench press, pull-up, and military press and, can pump surges of testosterone through your body.

Even though exercise will increase your testosterone, over-training will decrease it. So make sure you are getting adequate rest and not overdoing it. Listen to your body, she will let you know.


Do sprints. Yeah, you heard me. Sprints longer than 30 seconds straight have been proven to increase your HGH by 450%. That’s not your testosterone but it’s still pretty awesome. [Source]

4) Lose Body Fat

bodybuilder lifting heavy weights

Oh, you’re exercising now? The good news, you will likely lose body fat because of it. And carrying an extra pound on your gut will cause your testosterone levels to plummet. Studies also show that an extra 30 lb’s on a 5’10” man can accelerate your testosterone decline by 10 years.


In a recent study, testosterone concentrations of young obese males were 40–50% lower than those with normal BMI. These are astounding statistics and are proof that more fat = less T.

5) Have More Sex

Man seducing two gorgeous blonde women

Just having an erection is enough to circulate testosterone throughout your body. Cool right?

But having regular sex will also help to keep your endocrine system stimulated and to boost those test levels. In turn with increased test levels, you will crave more sex. Truly a win-win situation.


– This study shows how just the anticipation of sex causes a boost in testosterone levels in animals [Source]

– This study shows how testosterone increased after an evening of intercourse but actually decreased after an evening of no intercourse. [Source]

– And here is a study on elderly men which proves that the men who had more sex, indeed had higher testosterone. [Source]

It’s like I said, win-win.


Symptoms of Low Testosterone

6) Avoid Alcohol


Binge drinking and regular alcohol consumption suppress testosterone consumption. [Source] Stick to 1-2 drinks, a few times a week, if you really want to indulge without wreaking havoc on your test levels. Stick to none if you want to get the full effects.

7) Increase Testosterone levels by Sleeping More

man sleeping

Sleep is essential for everything in your life. And this is no different when it comes to your hormone levels. When you are well rested you recover from exercise quicker, have more energy, and yes, have higher testosterone levels. This study showed that after only 1 week of 5 hours or less sleep, men showed a drop in testosterone of 10-15%. This is after 1 week, and many men do this continually! [Source]

So don’t skip out on your sleep, aim for at least 8 hours.

On top of that, try to get the deepest and restful sleep you can get. This will resort to more REM which ultimately will result in more testosterone. If you have trouble sleeping, here is an awesome natural sleep supplement that can help you fall asleep quickly and enjoy a deep and rejuvenating REM sleep. 👇🏼

8) Relax & de-stress

Stress is never good. And it’s no different when it comes to your testosterone levels. Being overstressed causes your cortisol levels to surge, suppressing your natural ability to produce testosterone as we spoke about above. Exercise is great for stress levels, so if you are already doing that to boost testosterone levels in the first place then one will build on the other.

More ways to de-stress include improving the way you work. The best way to de-stress is to meditate. Meditation is powerful and will definitely go a long way to relaxing your nervous system, lowering cortisol, and ultimately boosting your testosterone.

Try it! You might love it! I know I do.

9) Natural Herbs for boosting testosterone levels

Healthy herbs

If you follow the 8 steps you will see an increase in your testosterone levels. But if you are hungry for more and want to take things to the next level, there are a lot of natural supplements and herbs out there that boost testosterone levels incredibly well. And after these well go over supplements that boost your testosterone as well.

Sean’s note

If you are under 30, my recommendation is to stay away from all testosterone products! You don’t need them yet. But if you are older, and you want a little more boost, go for it at your own discretion.

Before we go into the natural testosterone-boosting herbs, I should mention why I do not condone taking unnatural synthetic testosterone-boosting supplements.

  • They’re not natural
  • They can have nasty side effects
  • They cause a rebound or drop in testosterone and a rise in estrogen after you stop using them. This can cause gyno, aka man-boobs. Nobody wants that.

But natural supplements will not have this effect. They are generally safe, but still – consult your doctor before use. I’ll drop a link to my favorite natural testosterone booster below, which has made me feel like a million bucks every day. 👇🏼

Best natural testosterone booster


  • Scientifically proven
  • Builds lean muscle mass
  • Noticeable within 2-3 days


  • Builds lean muscle mass
  • 100% natural ingredients
  • Zero side effects reported
Best SEX

Prime Male

  • Scientifically-backed, natural ingredients known to raise free testosterone levels
  • 100% natural ingredients
  • Increases sexual performance
Best alternative

Test Boost max

  • Improves confidence and energy levels
  • Supports healthy sex drive
  • Can support weight loss

What herbs don’t work?

Before we hit the herbs that do work, there are a lot of natural herbs out there that I do not recommend. I will go into more detail below. Then we’ll talk about what works.

1) Tribulus Terrestris

When you think of natural testosterone boosters, or google it, Tribulus is probably one of the first things that come up. The problem is, it doesn’t work. There are numerous studies that show that Tribulus does not increase testosterone levels, and provides no assistance in increasing muscle mass or strength.

One of the two groups of rugby players was put on the herb or a placebo. At the end of the experiment, there were zero changes in testosterone levels in the Tribulus group. And that says a lot. [Source]

Don’t be duped, stay clear of Tribulus.

2) Maca

Maca is a powerful proven aphrodisiac. It has been used for hundreds of years around the world to promote a higher libido. In a University study, maca was tested on men aged 22-44. During this study, “the semen volume, total sperm count, mobile sperm count, and sperm motility were significantly increased after treatment with Maca.”

But! This study showed no rise in total testosterone levels but did show a slight rise in free testosterone, which at the end of the day is the most important, even though the rise was not very significant.

So if you are interested in increasing your sperm count, size of ejaculation, and libido, maca will certainly do the trick. But as for boosting testosterone levels, it is not the holy grail.

What herbs Do work?

I have personally tried these herbs and they work pretty good. 👌🏻

1) Tongkat Ali Extract

Now, this is the holy grail. This is what separates the men from the boys. Tongkat Ali extract is clinically proven to increase your testosterone levels through the production of Leydig cells and to increase your free testosterone levels by means of lower SHGB levels. This way, you are available to use all the hard-earned testosterone you are producing with the steps above.

You see there is a difference between your free testosterone levels and your total testosterone levels. As testosterone flows through your blood, free testosterone is chemically active and available for your body to use as it will.

While other testosterone is floating around bound to SHGB (Sex Hormone Binding Globulin). This testosterone is inactive and unable to be used by your body because the SHGB renders it inert. So while you may have a high amount of “total testosterone,” much of it may be unavailable to be used by your body.

So it is really the amount of free testosterone in your body that you should be concerned with.
Founder, CEO | Menprovement

What Tongkat Ali extract does is decrease the level of SHGB’s in your body. When Tongkat Ali reduces the SHGB down to near nothing, your body can utilize nearly all of its testosterone at its full potential. It’s just floating around ready to make you more powerful.

It also reduces the conversion of testosterone into estrogen and stimulates the secretion of Luteinizing Hormones, which send signals to your testes to produce testosterone. On top of that, it promotes the growth of Leydig cells which are directly responsible for new testosterone production.

The combination of these 3 is incredible. And the best part is, the longer you take Tongkat Ali extract the better it works.

And on top of that, it increases libido, increases your sperm volume and quality, makes your orgasms more powerful, and has been shown to increase the size of genitalia.

But before you buy, beware. There are a lot of dubious sources of Tongkat Ali Extract on the web. It is one of the most easily faked supplements on the web and there are a lot of assholes out there.

  • Make sure you are getting Tongkat Ali extract and not Tongkat Ali root powder. They look exactly the same.
  • The extract strength is best at 1:200
  • It has to be from Indonesia

We will be purchasing our own bulk supply from Indonesia shortly, but until then if you wish to purchase Tongkat Ali extract, buy it below. This supplier is located in North Sumatra (but they ship from Amazon via the U.S). They harvest the Tongkat Ali from the Sumatra jungle and use roots of trees >10 years of age. I know this supplier is the best because he used to purchase from Tongkatali.org, which if you search Google you will find is the most reputable stuff. But he tests every batch before sending it out and became unhappy with the quality of their product.

He now purchases from a new supplier who gets Tongkat Ali extract from the same jungle, with the same extraction process, but who performs chemical and microbiological analysis of every batch they produce, which brings me peace of mind.

By purchasing from Herbolab you will save up to $100.00 rather than from purchasing from the main supplier themselves. And this is the best and purest stuff out there.

Make sure you cycle it (typically 5 days on 2 days off) and take it the correct way. We will have a complete article on this soon, but your supplier will have detailed instructions on this.


Since this article has gone live I get emails all the time from guys who have been taking Tongkat. Here’s one I got today and decided to throw it in…

“Hey Sean it’s Vlad again, I’ve been seeing tremendous strength gains in the gym with Tongkat Ali after 3 weeks. I’ve broken plateaus in several exercises. That stuff seems to be doing something, ill see what happens later on in the cycle.”

2) D-Aspartic Acid

D-aspartic acid is all the rage in bodybuilding right now. It is an amino acid that has a dramatic effect on your testosterone levels. Many users report seeing a rise in testosterone levels of 33% in as fast as two weeks while using 3,000 mg a day. How it works is it helps your body convert cholesterol and its natural resources into testosterone.

I recommend taking a compound product such as TestoFuel. TestoFuel incorporates d-aspartic acid with other natural ingredients that help increase testosterone levels and maximize its effects. It is truly a natural fuel for building testosterone.

Best natural testosterone booster


  • Scientifically proven
  • Builds lean muscle mass
  • Noticeable within 2-3 days

*Before embarking on the d-aspartic acid route, read this article to maximize the effect of d-aspartic acid and negate any possible negative effects.

3) Ashwagandha

Ashwagandha is an awesome and extremely versatile supplement – especially for men.  Check out this Menprovement article on ashwagandha. It not only increases testosterone naturally but has also been clinically shown to:

  • Reduce anxiety
  • Significantly lower cortisol (the stress hormone)
  • Improve athletic performance (increase strength and lean muscle mass)
  • Decrease recovery time after workouts
  • Increase sex drive and improve performance
  • Improve memory and cognition

It’s well-studied and has very few side effects. The type of ashwagandha you buy matters a lot.  Here is the best ashwagandha on the market. 👇🏼

So out of all the natural testosterone boosting supplements out there, I only really recommend Tongkat Ali extract, d-aspartic acid, and ashwagandha. There are many others out there, but none that meet the standard that these do. And most of the other ones are actually in Testofuel.

But remember, use it at your own discretion. Even natural supplements can have side effects, so talk to your doctor first, and start slow.

10) Increase Your Testosterone With Vitamins

guy eating a healthy meal with vegetables and vitamins

If you’re not into herbs, then just stick to regular supplements. After the diet, increasing your vital testosterone boosting nutrients is the easiest way to boost those T-Levels [Source]. Like herbs, it is certainly not required, but keep in mind if you are deficient in any of these, it is going to be harder for your body to produce more T.

After all, it’s hard to build something without the raw materials needed. This is why I made it number 9, even though it really isn’t required and you can still boost your testosterone levels with all the other steps. So what are these raw materials?

a) Magnesium

Magnesium deficiency is another widespread problem in our country. While this makes you prone to stress and muscle cramps, it also starves your body’s endocrine system of a vital mineral it needs for testosterone production. We wrote another article on how magnesium alone can send your testosterone levels through the roof. You have to check it out.
Aim to get 400 mg daily. (See the article for which type)

b) Vitamin D

Vitamin D is essential for so many functions in our bodies, and as a nation, we are chronically deficient in it. Along with increasing bone and muscular strength, Vitamin D will in fact increase testosterone levels. [Source]

Aim to take at least 6,000 IU’s daily in the form of D3. Tim Ferris from the 4-hour body recommends 6,000 I.U’s upon waking and 6,000 I.U’s at night. This may be a little overboard for you but 6,000 I.U’s a day will keep you safe from deficiency. Keep in mind it may take someone already deficient 6 months to return to baseline levels.

c) Vitamin C

Vitamin C reduces cortisol in your body. This is a very good thing. Less cortisol = more ability to produce testosterone and vice versa. So taking your vitamin C, along with de-stressing, will promote a natural anabolic environment in your body. Aim to take 1,000 mg daily.

d) Vitamin A

Vitamin A has been shown to increase testosterone levels in men by means of the suppression of estrogen levels. When your estrogen levels are high this causes a decrease in testosterone production. Blocking this production with Vitamin A will allow your testosterone to flourish. Aim to get Vitamin A from natural fresh vegetables, especially carrots.

e) Vitamin E

Vitamin E is another crucial ingredient in optimal testosterone levels. You can supplement or find it in food such as almonds and sunflower seeds.

f) Zinc

Being zinc deficient also puts a damper on your testosterone levels. Like magnesium, your glands rely on this mineral to get testosterone production started. Aim to take 25 mg daily to ensure your body is at optimal levels.


g) ZMA

Since Magnesium and Zinc both raise your test levels, it makes sense that taking a combination supplement like ZMA will work for you. The collaboration of these two supplements has been proven to increase the deepness of your REM cycles, which as we spoke about above – will raise your testosterone levels.

h) Selenium

Selenium is one of the building blocks for testosterone levels that Tim Ferris talks about in his book. To get a good dietary source of selenium, you can eat shellfish or Brazilian nuts. 1-2 Brazilian nuts are enough to get 200% of your daily intake.

You don’t need any more than that.

It’s a good idea to get your selenium levels checked beforehand and then adjust your diet as needed to avoid selenium toxicity.

i) Omega 3

Omega 3’s are the best source of good fat you can get. They have been shown to reduce triglyceride levels while providing your body with the fat it needs to produce testosterone. Aim to take 1,000mg + daily of high-quality omega 3’s. (EPA and DHA)

Infographic which shows the most important vitamin for men

Short Recap

It is important to note that you can certainly increase testosterone naturally without supplementation. Supplements are expensive nowadays and a lot of people do not like taking tons of pills.

Plus, a lot of these vitamins and minerals are only needed if deficient, so I recommend getting routine blood work done to see where you are short. I can almost guarantee you will come out vitamin D deficient, so while you don’t have to take these, they will certainly help.

11 Bonus tips for improving your testosterone

A masculine spartan warrior

Now that you have a complete understanding of how to boost your testosterone, here is a protocol for any man to boost, maybe even triple, his testosterone levels. Step by step.

1) A balanced Diet

Eat a good diet daily consisting of 10 servings of fresh vegetables (recommend juicing, and go heavy on the carrots & broccoli), lots of cholesterol in the form of eggs, butter, bacon, avocados, good fat, and take in moderate levels of protein. Avoid all trans fat and limit sugars, carbohydrates, and any grains. Lastly, snack on nuts throughout the day between meals to keep your metabolism going.

2) Get Your ass to the gym

Hit the gym and start a heavy weight lifting routine. Do all the compound exercises at least once a week, and adopt a 5×5 program, lifting the heavy but manageable weight.

3) Cardio is your new BFF

Adopt a moderate cardio routine several days a week. Do not overdo the cardio. This will be great for stress reduction and weight loss, but overdoing it just causes more stress on the body and increased cortisol. 1 – 2 miles 3x a week at a comfortable pace is fine. Sports are even better.

4) Weight loss? Yes sir

Enjoy the weight loss accompanied by your gym and a cardio routine. This will too boost your testosterone.

5) Steer clear of alcohol

Avoid excessive alcohol and try to limit the drinks to 3 per night, 2 nights a week. Playing designated driver will pay off in the long run.

6) Have some fun for god sake

Enjoy a healthy sex life with your wife or ladies that you meet on the weekends. You will be able to drive them back to your place now that you are sober.

7) Use the right supplements

Supplement with 1,000 mg Vitamin C, 6,000 I.U’s Vitamin D, Vitamin A, 400 mg of magnesium, and 25 mg of Zinc daily. (optional)

8) Get your Zzzz’s 😴

Get at least 8 hours of deep restful sleep. This will be a lot easier now that you are working out, running, having great sex, and drinking less.

Enjoy a huge increase in your testosterone levels over the next 3 months.

9) Uleash your inner Ussain Bolt

Do sprints twice a week: Research has shown that all-out high-intensity sprints can immediately boost testosterone and raise HGH levels. This boost remains beyond recovery. [Source]

10) The gladiators where vegetarian, you know?

Only eat grass-fed meat: Dioxins are found in most commercial meat and dairy products and are some of the main toxins that wreak havoc on our endocrine system. Only eat grass-fed meats and avoid dairy to limit the effect of this toxin.

11) Supplement with Tongkat Ali Extract.

This protocol, or lifestyle, if adopted, will without a doubt provide a huge boost in your testosterone levels. Plus you will be receiving a huge boost in your overall health and quality of life.

Your skin will clear, you will lose weight, you will have an increase in energy, and your sex life will flourish. Plus, if you want to go even further you can hit the extra credit and really take things to the next level.

So have fun and be safe, and enjoy having higher testosterone levels than 90% of the men you meet.

12) Try Out an All Natural Testosterone Booster

I recommend taking a compound product such as TestoFuel or Prime Male. These products both incorporate d-aspartic acid with other natural ingredients that help boost testosterone and maximize its effects. (Read our full in-house Testofuel review here, and our Prime Male review here. We break down each ingredient used by each product and tell of our experience using them)

13) Learn how to increase your testosterone

I did an awesome podcast how to triple your testosterone. Let me know what you think in the comments below this post. 😎👇🏼

My final $0.02

Hey dudes, so we’ve been deep-diving into the magic of testosterone, right? Remember, if you’re aiming to be the best version of yourself, you gotta keep those testosterone levels in check. All it takes is a balanced diet, a solid workout routine, and the right supplements – it’s like your personal success formula!

And that’s it from me, lads. Catch you on the flip side! ✌️☮️


Start by incorporating regular exercise and strength training, consuming protein-rich, fat, and carb-filled meals, and optimizing your vitamin D and sleep.

Foods that can boost testosterone levels include tuna, low-fat milk with vitamin D, egg yolks, fortified cereals, oysters, shellfish, and beef.

Yes, you can. Lifestyle changes such as regular exercise, good sleep, a balanced diet, maintaining a healthy weight, and reducing stress can all help increase your testosterone levels.

Symptoms of low testosterone can include fatigue, depression, decreased sex drive, difficulties with concentration and memory, and reduced muscle mass and bone density.


Our evaluations are conducted by a group of specialists based on actual experiences before they are penned down. To learn more read our Editorial Methodology.

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